CrossFit Glendora – WOD
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
3 Snatch Deadlift+3 Hang Power Snatch+3 OHS (5 Unbroken Sets, add weight each set)
Metcon (AMRAP – Rounds and Reps)
8minute AMRAP
5 Pull Ups
10 Wall Balls (20/14)
Rx+
8minute AMRAP
3 Bar Muscle Ups
9 Wall Balls (20/14, 12′)
Mobility
Overhead Tissue Smash/Olympic Wall Squat